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Creatine Monohydrate

The Ergogenic Properties of Creatine Supplementation and it’s Advantages for Human Physiological Performance.
The Ergogenic Properties of Creatine Supplementation and it’s Advantages for Human Physiological Performance.
Creatine monohydrate has become one of the largest selling ergogenic aids in the last ten years. It has been studied and utilised since the 1950’s. The reason that this supplement has become so popular is because it allows muscles to maintain ATP contractions during a single maximal effort sprint. This allows the elite athlete to go hard for longer than normal, which can mean the difference betweenfirst and last in a sprint final. Creatine supplementation may also enhance phosphocreatine resynthesis following intense exercise aiding in recovery (Greenhaff et al., 1993). This would mean that creatine supplementation would not only aid in power sports where one maximal effort is required, but also in intense intermittent exercise where maximal effort is dispersed between short rest periods. The following report is a review of available literature regarding creatine supplementation and the physiological changes that occur.
What is creatine phosphate and what is it used for in the body?
Creatine is a naturally occurring amino acid which is synthesised endogenously from glycine, arginine, methionine or obtained in small quantities from the diet from meat and fish. Creatine is primarily stored in the muscle as free creatine and phosphocreatine. It is a unique molecule stored in the muscle that is used for the regeneration of Adenosine triphosphate. (Mareib., 1998) Creatine phosphate acts as the primary synthesiser of ATP levels for high intensity efforts lasting up to and around 25 seconds. Up to 95% of the body’s total creatine content is stored in skeletal muscle, 60% of which, is stored in the form of creatine phosphate. During muscle contractions ATP is hydrolysed to adenosine diphosphate (ADP). Creatine phosp…

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